TUESDAY
CHEST TRICEP DELTS

CHEST
high incline smith work up 120kg 5
pin press 3x12-10-10 full stack
plate close 3x10 80kg
plate press decline 3x8 120kg
pec deck 3x8 91kg
pin lower 3x10-8 85kg
plate incline fly 2x10 40kg
pull over 2x8 40kg
dip machine 2x10 80kg

DELTS
side raise pin 3x10 50kg
side raise pads 3x8 60kg
cable rear 3x13 15kg
shoulder press 3x10 80kg
upright row bar 2x10 50kg
front raise cable 2x10 12
pec deck 3x12 65kg


TRICEP
pushdown machine pin 4x10 70-80-90-100kg
plate pushdown 2x10 120kg
overhead pin 3x8 30kg
cable cross over kick back 3x12 7.5kg
1 arm cable 3x8 5kg